This has really good information. Maintaining speed/intensity while reducing mileage seems to be the take-away for me.

So, have you started your taper yet? If not, when? You have done your last "long" run, right? Does that automatically signal the beginning of taper?

Quick question for cycling manatee's.  What is generally considered a lot of gain for a ride?  Is there a general formula?  

Today I rode 16.8 miles with a little over 1,000 feet of gain.  

I have other routes with more..just curious.. would that 1,000 feet over a 16 mile ride be considered a lot by most people?  

Alright Manatees, down to almost 1 week away from my first half iron and A race of the season. I'm trying to go over everything in my head but since I've never attempted this distance before I welcome all and any suggestions/comments.

Some say don't take bike pump because there are plenty some say do

How long are the aid stations? I have a speed fill 40 ounce so If I slow down to 10 mph will I have enough time to grab a bottle, fill, then throw the bottle in the designated area?

Should I use gel packets and throw empties at aid stations or use a gel flask?

Apply sunscreen before I put wetsuit on or spray during T1?

I have Tri shoes, go sockless for the bike? Never ridden that far sockless.

I'm sure I have a bizillion other question but that's all I can think about right now.

Alright Manatees, down to almost 1 week away from my first half iron and A race of the season. I'm trying to go over everything in my head but since I've never attempted this distance before I welcome all and any suggestions/comments.

Some say don't take bike pump because there are plenty some say do

How long are the aid stations? I have a speed fill 40 ounce so If I slow down to 10 mph will I have enough time to grab a bottle, fill, then throw the bottle in the designated area?

Should I use gel packets and throw empties at aid stations or use a gel flask?

Apply sunscreen before I put wetsuit on or spray during T1?

I have Tri shoes, go sockless for the bike? Never ridden that far sockless.

I'm sure I have a bizillion other question but that's all I can think about right now.

Yes, maintaining speed/intensity is definitely what I plan to do. It's a little bit of a departure from what I have done for marathons in the past, but honestly I feel that I will constantly be adapting many parts of my training along the way. Especially since I am a pretty new runner.

So my last "long" run was a 20 miler I did Sunday but I am going to do somewhat of an interim step on Saturday sandwiching a tempo run in between a "warm up" and "cool down" that will get me in the 16-17 mile range.  a 16-17 mile run is definitely considered a long run to most people, even myself but the way I am doing it will be more about a solid block of hard effort running than it is about endurance (which, as you read, isn't really what I should be working on in taper) 

Starting next week will be a much more noticeable drop in mileage and increase in intensity. 

Alright Manatees, down to almost 1 week away from my first half iron and A race of the season. I'm trying to go over everything in my head but since I've never attempted this distance before I welcome all and any suggestions/comments.

Some say don't take bike pump because there are plenty some say do

How long are the aid stations? I have a speed fill 40 ounce so If I slow down to 10 mph will I have enough time to grab a bottle, fill, then throw the bottle in the designated area?

Should I use gel packets and throw empties at aid stations or use a gel flask?

Apply sunscreen before I put wetsuit on or spray during T1?

I have Tri shoes, go sockless for the bike? Never ridden that far sockless.

I'm sure I have a bizillion other question but that's all I can think about right now.

Racing Manatees!!!

March 30-31

TJ - Oceanside 70.3 on Saturday
Brie - April Fool's 4 Miler on Saturday

March 31 is Salty's birthday

Hoppy Easter!

Disabled list:
Yanti - cracked rib, sore arm, the scaphoid bone in the wrist, collarbone, etc. from IMNZ. 
Erin - under the weather
Melanie - did something injurous to her leg in Tae Kwon Do class

Good health vibes heading to all injured or sick Manatees!  Get off the list!

Streakers!
Salty
Felicia

Tracking STALKING TJ info - There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato).  TJ's wave starts at 7:21 PDT.

To check the current time there, try http://www.timeanddate.com/worldclock/city.html?n=770

Racing Manatees!!!

March 30-31

TJ - Oceanside 70.3 on Saturday
Brie - April Fool's 4 Miler on Saturday

March 31 is Salty's birthday

Hoppy Easter!

Disabled list:
Yanti - cracked rib, sore arm, the scaphoid bone in the wrist, collarbone, etc. from IMNZ. 
Erin - under the weather
Melanie - did something injurous to her leg in Tae Kwon Do class

Good health vibes heading to all injured or sick Manatees!  Get off the list!

Streakers!
Salty
Felicia

Tracking TJ info - There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato).  TJ's wave starts at 7:21 PDT.

To check the current time there, try http://www.timeanddate.com/worldclock/city.html?n=770

Racing Manatees!!!

March 30-31

TJ - Oceanside 70.3 on Saturday
Brie - April Fool's 4 Miler on Saturday

March 31 is Salty's birthday

Hoppy Easter!

Disabled list:
Yanti - cracked rib, sore arm, the scaphoid bone in the wrist, collarbone, etc. from IMNZ. 
Erin - under the weather
Melanie - did something injurous to her leg in Tae Kwon Do class

Good health vibes heading to all injured or sick Manatees!  Get off the list!

Streakers!
Salty
Felicia

Tracking TJ info - There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato).  TJ's wave starts at 7:21 PDT.

To check the current time there, try http://www.timeanddate.com/worldclock/city.html?n=770

Alright Manatees, down to almost 1 week away from my first half iron and A race of the season. I'm trying to go over everything in my head but since I've never attempted this distance before I welcome all and any suggestions/comments.

Some say don't take bike pump because there are plenty some say do

How long are the aid stations? I have a speed fill 40 ounce so If I slow down to 10 mph will I have enough time to grab a bottle, fill, then throw the bottle in the designated area?

Should I use gel packets and throw empties at aid stations or use a gel flask?

Apply sunscreen before I put wetsuit on or spray during T1?

I have Tri shoes, go sockless for the bike? Never ridden that far sockless.

I'm sure I have a bizillion other question but that's all I can think about right now.

With my extensive experience (one HIM) beind me:

I took my pump.  I heard that there were would be lots around too, but I was nervous enough that I didn't need to be looking around for a pump.  Got there early, pumped up, lots of time to put pump back in my car.

As you come into the aid station, make eye contact with the volunteer so they know you are grabbing from them.

I used a flask cause I didn't want to have to try ripping open packages.

Sunscreen every chance you get.  I still have lines from the burn I got at Calgary last year.

Nothing new on Race Day.  Wear socks.

Two other pointers:

1. Thank every volunteer you go by.  They are out there all day in the heat/rain/wind to help you on your race.  It's just the right thing to do AND the gratitude helps you get through the day.

2. Have fun and smile!  Remember this is supposed to be fun.  Smiling will help your body relax, tension will slow you down and make you sore.  This is your first race at this distance so ANY time is a PR

With my extensive experience (one HIM) beind me:

I took my pump.  I heard that there were would be lots around too, but I was nervous enough that I didn't need to be looking around for a pump.  Got there early, pumped up, lots of time to put pump back in my car.

As you come into the aid station, make eye contact with the volunteer so they know you are grabbing from them.

I used a flask cause I didn't want to have to try ripping open packages.

Sunscreen every chance you get.  I still have lines from the burn I got at Calgary last year.

Nothing new on Race Day.  Wear socks.

Two other pointers:

1. Thank every volunteer you go by.  They are out there all day in the heat/rain/wind to help you on your race.  It's just the right thing to do AND the gratitude helps you get through the day.

2. Have fun and smile!  Remember this is supposed to be fun.  Smiling will help your body relax, tension will slow you down and make you sore.  This is your first race at this distance so ANY time is a PR

Oooh he might have mean a pump-pump, not a frame pump ... yep, if it's a race where you can and likely will park close to transition, or have a sherpa to hand it off to, bring it. Otherwise, yes, a ton of folks and sometimes even the race itself will have pumps you can use.

And yes, bike aid station ... slow down, eye contact, POINT to the person who has what it is what you want and SAY it (Gatorade, water, cookie, etc.)

Points 1 and 2 are excellent.